The squat is the gold standard exercise when it comes to training the buttocks, according to the American Council on Exercise. Squats can be done with or without resistance, on balance trainers, side-to-side, with wide or narrow stances, off a platform, with jumps, on one leg or even with a partner. With all these variations, you can squat yourself to a fatigued tush, but may wonder when you’ll start to see results. The answer depends on your your fitness level, your size, your training regimen and your genetics.

Strategy

Your first squat workout should involve at least one set of eight to 12 repetitions of the basic bodyweight squat. Add another set or two when a single set is no longer challenging. Do the squats at least twice per week on non-consecutive days.

Results

Beginners will see results in four to eight weeks of strength training. These initial results will appear as a greater feeling of strength in the buttock region, making each set of squats easier to complete. If you are overweight, the visual benefits of squats may not appear until you have lost a significant amount of the fat across your glutes. Squats alone will not help you burn the calories necessary to lose fat – you’ll have to participate in 30 minutes or more of cardiovascular exercise on most days of the week and follow a portion-controlled, low-calorie diet. If you are after a rounded tush, the day-to-day changes in the size and shape of your muscles may not be readily visible to the naked eye. Use a tape measure to keep track of your measurements to observe changes in the region over the course of four to six months. You can also observe how you fit into your jeans -- if the seat no longer sags, you know you are making progress. The more fit you are, the slower your results because you have less room to improve. Remember, some body types are more inclined to put on muscle than others.

Progress and Variety

If you’ve been doing bodyweight squats for eight weeks or more, it is time to mix up your routine to yield better results. Bodyweight squats are good for beginners learning to hone proper form, but overtime your body becomes accustomed to the movement and needs greater stimuli.You can hold dumbbells in each hand as you squat to start adding resistance or place a weighted dumbbell across the back of your shoulders. Other ways to mix up the squat are to place a stability ball between your back and the wall as you squat down, add a jump as you rise from the squat or change the distance between your feet.

Additions

Squats are just one way to train your buttocks. To accelerate your progress add quadruped hip extensions, step-ups, lunges and deadlifts to your leg routine. When you add resistance to these exercises and the squat, choose weight that makes the last two or three repetitions in each set challenging to complete with good form. You must work to fatigue to make your buttocks stronger and shapelier.

References

About the Author

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.